Food Combinations That Help You Add Healthy Weight

Food Combinations That Help You Add Healthy Weight

If you’ve ever tried to gain weight healthily, you’ve probably been told to “just eat more.” But here’s the truth: eating more doesn’t always mean eating right. As Africans in the diaspora, we’re surrounded by processed foods and fast fixes — but our roots hold the real secret to clean, nourishing weight gain.

At L’Afrique Market, we believe that traditional foods are power foods. Packed with whole ingredients, essential fats, and fiber, these meals help you build real weight — the healthy kind. And guess what? They taste amazing, too.

Let’s explore smart food combinations, how to prepare them, calorie breakdowns, and ingredients you can shop for right here at L’Afrique.

Image from: Venus Treatments

1. White Rice + Palm Oil Stew + Goat Meat + Avocado

Image from: Sisi Jemimah

Why It Works:

  • Carbs from white rice
  • Healthy fats from palm oil and avocado
  • Protein from goat meat

How to Prepare:

Stew: Blend tomatoes, onions, red bell pepper, and Scotch bonnet. Sauté in palm oil, add seasoning, and cook down with goat meat.
Avocado: Slice fresh and serve on the side.

Average Calories Per Serving:

  • White Rice (1 cup cooked): ~200
  • Palm Oil Stew (1 ladle): ~300
  • Goat Meat (100g): ~250
  • Avocado (half): ~120
    Total: ~870 calories

🛒 Shop: Palm oil, seasonings, goat meat cuts at L’Afrique Market

2. Eba + Egusi Soup + Assorted Meats

Image from: Cookpad

Why It Works:

  • Eba (Garri): Simple carbs for energy
  • Egusi: Ground melon seeds rich in fats and protein
  • Meat: Protein-packed and hearty

How to Prepare:

Boil water and stir in garri to form eba. For the soup, fry blended pepper mix in palm oil, add egusi paste, meat stock, crayfish, and vegetables.

Average Calories Per Serving:

  • Eba (1 cup): ~350
  • Egusi Soup (1.5 cups): ~500
  • Assorted Meats: ~300
     Total: ~1,150 calories

Shop: Egusi, crayfish, red oil, dried fish, garri on L’Afrique Market

3. Boiled Yam + Egg Sauce + Sardines

Image from: Sisi Jemimah

Why It Works:

  • Complex carbs from yam
  • Protein & Omega-3s from eggs and sardines
  • Fats from oil in the sauce

How to Prepare:

Boil yam slices with salt. Scramble eggs with sardines, tomatoes, onions, and spices.

Average Calories Per Serving:

  • Yam (1 medium slice): ~150
  • Egg Sauce (2 eggs + sardine): ~300
    Total: ~450–600 calories

4. Agege Bread + Akara + Pap (Akamu)

Image from: The Guardian

Why It Works:

This is a perfect breakfast or post-workout meal.

  • Bread: High-calorie carbs
  • Akara: Protein-rich bean fritters
  • Pap: Easy-to-digest carbs

How to Prepare:

Blend peeled beans with onion and pepper. Fry in oil till golden (akara). Prepare pap by mixing with hot water till thick. Add milk or groundnut for extra punch.

Average Calories Per Serving:

  • Agege Bread (1 slice): ~120
  • Akara (4 balls): ~400
  • Pap + milk + sugar: ~250
    Total: ~770 calories

5. Boiled Plantain + Stewed Chicken + Avocado

Image from: X

Why It Works:

  • Plantain: Calorie-dense and rich in potassium
  • Chicken: Lean protein
  • Avocado: Fats and fiber

How to Prepare:

Boil ripe plantain with a pinch of salt. Stew chicken in a blend of tomato, onion, and pepper. Top with avocado slices.

Average Calories Per Serving:

  • Boiled Plantain (1 medium): ~250
  • Stewed Chicken: ~300
  • Avocado (half): ~120
    Total: ~670 calories

6. Moi Moi + Custard + Banana

Image from: Facebook

Why It Works:

  • Moi Moi (Bean pudding): Protein, carbs, and fat
  • Custard: Carbs + dairy fat
  • Banana: Natural sugars

How to Prepare:

Blend beans, pepper, oil, and egg, and steam. Prepare custard with milk and sugar. Slice the banana on top or serve on the side.

Average Calories Per Serving:

  • Moi Moi: ~350
  • Custard with milk: ~300
  • Banana: ~100
    Total: ~750 calories

7. Coconut Rice + Fried Plantain + Grilled Turkey

Image from: Facebook

Why It Works:

  • Rice: Complex carb
  • Coconut milk/oil: Healthy fats
  • Fish: Lean protein
  • Plantain: Carb booster

How to Prepare:

Cook rice in coconut milk, add spices and vegetables. Grill seasoned fish. Fry plantains golden brown.

Average Calories Per Serving:

  • Coconut Rice: ~400
  • Grilled Fish: ~250
  • Fried Plantain (half): ~200
    Total: ~850 calories

8. Zobo + Tiger Nut Smoothie + Dates + Coconut Milk

Image from: Facebook

Why It Works:

  • All ingredients are natural energy boosters
  • High in fiber and healthy fats

How to Prepare:

Soak tiger nuts, blend with dates and coconut milk. Add zobo extract (optional) for flavor and color.

Average Calories Per Serving:

  • Smoothie cup: ~400–500 calories

Shop: Tiger nuts, dried hibiscus, coconut milk at L’Afrique Market

9. Okra Soup + Semovita + Fish

Why It Works:

  • Semovita = calories
  • Okra = fiber + gut-friendly
  • Smoked fish = protein + umami

How to Prepare:

Cook okra with red oil, onions, pepper, and fish. Pair with a ball of semovita.

Average Calories Per Serving:

  • Semovita (1 cup): ~350
  • Okra Soup + Fish: ~400
    Total: ~750 calories

Healthy weight gain doesn’t mean grabbing soda and snacks. It means feeding your body what it needs to build muscle, store clean energy, and feel good.

And the best part? You can do it with familiar, nourishing, affordable African meals.

Shop All Ingredients in One Place:

Explore our full pantry at L’Afrique Market; from egusi and crayfish to palm oil, garri, yam flour, and tiger nuts.

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